Tuesday, March 26, 2013

Tough Tuesday Workout March 19: Feeling Lucky?

Right after St. Patrick's Day after a weekend of running around, eating bar food and contending with the surprise March snow, I needed a workout.  Fortunately, 2 brave souls ventured out despite the weather, which was awful to get in a workout.

Needed: Step or Chair, 2 sets of Weights and a Mat (option to use a kettlebell at the end)

Warm Up - Jog, Jacks and Jump Rope, Wide Leg Pushups (3), Squats and Lunges  (about 20 of each) and Stretching.

This workout has 3 rounds

20 Lunge Twists with a heavy weight side to side
10 pushup on one leg
20 squats with a bicep curl
10 pushups on opposite side
15 lunge kick (no weights) on each side
10 4 pt jab (down, down, up, up)
20 Skaters Side to Side
10 Jump up on Step 
x3 rounds

Abs with light weight
Twists side to side 20
Feet up press weight up
Repeat 3x

Option for Kettlebell or use a weight.
10 Squat Swing
10 Pushup right knee into chest
10 Swing
10 Pushup left knee into chest
10 Swing
10 Side  Plank w/ leg lift
10 Swing
10 Side plank w/ leg lift
10 Swing
10 Prisoner Get ups - see image of Zuzka Light doing them - your arms stay behind your head as you try to stand up using your core and legs from a prone position on the mat

cool down

Remember to always check with a doctor before doing any exercise and to always keep on tri'n!

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